Diet

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Diet isn’t just about how much you eat, but also about what you eat. Eating the right kinds of food can have a positive impact on your blood pressure.

The DASH Diet

Dietary Approaches to Stop Hypertension, or the DASH, diet is a flexible and balanced diet that has been shown to lower high blood pressure and reduce the overall risk of developing cardiovascular disease. The DASH diet doesn’t require any special foods, but concentrates on eating plenty of vegetables, fruits, fat-free or low-fat dairy products, whole grains, fish, poultry, beans, seeds, nuts, and vegetable oils. It’s a diet rich in potassium, calcium, magnesium, fiber, and protein. It limits intake of sodium, sweets, sugary beverages, and red meats, and avoids saturated and trans fats.

Patients who have been diagnosed with hypertension in combination with other cardiovascular risks, such as dyslipidemia, are encouraged to consider the Mediterranean diet. The Mediterranean diet is a heart healthy diet that focuses on a high intake of fruits, vegetables, olive oil, nuts, legumes, seeds, herbs, and whole grains. The diet also includes a moderate amount of wine, fish or seafood, and poultry, along with a reduced intake of red meat, processed meats, and sweets.

The Mediterranean diet encourages mono- and poly-unsaturated fatty acids and discourages consuming saturated and trans fats. If you consume alcohol on a regular basis, you should include wine as your main source of alcohol. Keep in mind that alcohol is recommended in moderate amounts.

Dietary Recommendations in the Mediterranean Diet*

Food

Goal

Recommended

Olive Oil

4 tbsp. per day

Tree nuts and peanuts

3 servings per week

Fresh fruits including natural fruit juices

3 servings per day

Vegetables

2 servings per day

Seafood (primarily fatty fish)

3 servings per week

Legumes

3 servings per week

Sofrito†

2 servings per week

White Meat

In place of red meat

Wine with meals (optional)

7 glasses per week

Discouraged

Soda drinks

< 1 drink per day

Commercial baked goods, sweets, pastries‡

< 3 servings per week

Spread fats

< 1 serving per day

Red and processed meats

< 1 serving per day

*Adapted from Estruch, et al. (2013)
† Sofrito is a sauce made with tomato and onion, and often includes garlic, herbs, and olive oil.
‡ Commercial baked goods, sweets, and pastries, including cakes, cookies, biscuits, and custard.

Sodium Intake

There is a strong relationship between sodium, or salt, intake and blood pressure. The recommended daily intake of sodium is no more than 2300 mg. The average daily intake of sodium in the U.S. is 3400 mg (2014 VA/DoD Clinical Practice Guideline for the Diagnosis and Management of Hypertension in the Primary Care Setting). This means there’s a good chance you might be getting more sodium in your diet than you realize. It’s relatively easy to check food labels for nutrition information and keep track of how much sodium you are consuming each day.